Secret the "hard core" bodybuilding class of Zhejiang University!International sports health will take you to play with you

"The core must be tightened", "pay attention to the back muscles", "squat down a little bit" ... Every week in the first two quarters of the Zhejiang University Ziqin Port Campus, the gym of the swimming pool of Zhejiang University will always hear public sports and art of Zhejiang University. The voice of Shi Qianyu, a specialty teacher in the ministry. In the gym, various types of fitness instruments such as treadmills, dynamic bicycles, and Smith Jiejee racks are neatly arranged. From time to time, rhythmic breathing sounds and metal collisions came.

This is a bodybuilding lesson known as the "hard core lesson". It is a member of the Chinese fitness and bodybuilding national team and Mr. Shi Qianyu.

Beginning with love, accomplishment habits

Shi Qianyu, born in 1993, began to study dance since elementary school. During his studies at the Shanghai Institute of Physical Education, he deeply fell in love with this sport because of fitness and bodybuilding. With the encouragement of the teacher, she signed up for the "Miss Fitness" project in the National University Student Fitness and Bodybuilding Championships, and achieved the second place in the country with her dance skills and hard work training for more than ten years. She is very motivated.

2019 is her career turning point. At that time, the Chinese bodybuilding team selected athletes from all over the country to participate in the World Fitness Championships held in Slovakia, and Shi Qianyu was successfully shortlisted. "After training at the National Team Training Center for more than a month, we immediately rushed to Beijing to take international flights to participate. After 10 hours of flight, we need to transfer at the Istanbul Airport in Istanbul, Turkey. In order to eliminate the body edema produced by a long time, our party continued to circulate at the airport, "Shi Qianyu recalled with a smile." In these 7 hours, we have to resist the temptation of local airport cuisine, relying on ourselves from ourselves The prepared chicken breasts and eggs to maintain their strength. "

From the departure to the competition venue, she spent more than 30 hours on the road, and due to the urgency of time, as soon as she arrived at the scene of the competition, she had to register, weighing, and tailoring. There was no extra time to rest. "During the next day, because of inflammation of the wisdom tooth, my entire face was numb. But I still gritted my teeth and worked hard to laugh at the best look," Shi Qianyu said. " I couldn't help but go out, but I wiped it immediately, afraid of the makeup on my face and the oil on my body. "

When spreading Shi Qianyu's palm, you can see the thick cocoon with thick hands. Shi Qianyu said: "For a girl who dances from childhood, it is the normal state. The hardest thing is to control the diet. However, if others can complete you The training intensity and difficulty, why give you the champion? "

In 2020, Shi Qianyu joined Zhejiang University, and her focus was more in teaching. But now she still maintains a very disciplined life: "I prefer to eat fried steak, chicken breast, Luo Fei fish, such as high protein, such as purple potatoes, oats and other grains, and then with some vegetables. If you choose beef and stir -fry, you will have lighter foods. Basically, I will maintain a exercise volume of 1 to 1.5 hours after the end of the class every night. Give yourself a little expectation and reward. "

Shi Qianyu's DIY Food

Multiple classrooms, continue enthusiasm

Zhejiang University's bodybuilding course was opened in the early 1980s and was a precedent of ordinary universities across the country. According to Shi Qianyu, after 90 years of the last century, all sports colleges and universities across the country have begun to organize some mass bodybuilding activities. Under the leadership of Mr. Cheng Luming, an international bodybuilding referee, Zhejiang University became the first batch of universities to open bodybuilding courses.

"The most important thing for the bodybuilding lesson is how to teach students how to exercise and cultivate the habit of self -exercise. After that, it is the way to teach some competition styling, bodybuilding fitness projects, and practice methods." In the classroom, she Will consciously add some of Prate, yoga, and dance, so that students can experience more training methods to stretch the body.

In order to allow students to better grasp the essentials of the action, Shi Qianyu took the students to practice every action with the students. "The wrong fitness movement may cause physical injuries. In the face of the situation where most students have no training foundation, Teacher Shi will always teach and taught them one by one to ensure our exercise safety and effects," Sheng Hou Linsheng said, "Everyone often appoints to practice together after class, and is accustomed to consulting the teacher through problems when encountering problems, and the teacher will explain to us face -to -face in the subsequent class." Class', make our physical fitness and psychological quality more 'hard'. "Li Chiayi, a 2019 undergraduate student in the School of Arts (raised), gained full fitness in the fitness class:" We can see them in the same class of classmates In the obvious progress, perhaps a little muscle increased on the arm, or maybe the small belly disappeared, which is a lot of gains and encouragement for us personally. "

Teacher Shi Qianyu's fitness suggestion

01 Establish the correct concept

During the exercise, the correct concept of developing the muscles of the body in a comprehensive and coordinated part of the body must not only exercise a certain muscle.

02 Pay attention to the training of barbells and dumbbells

Barbells and dumbbells are the most basic equipment. The use of these two equipment can play a very good exercise effect.

03 Pursue the accuracy of action

During the exercise, we must not only pursue the number of actions, but also the quality of the movement and the sense of muscle raising to achieve high -quality and efficient training.

04 Guaranteed to be fully warm up

Fully warm -up can improve our training efficiency well, and stretching muscles and tendons is conducive to preventing damage during exercise.

05 Pay attention to breathing rhythm

Many times this is a point that students are easy to ignore, but if the training and breathing can cooperate well, the training effect will be greatly improved.

06 Destinating weight loss is not desirable

This will affect metabolism and reduce skeletal muscles very obvious. We should maintain sufficient nutritional intake.

07 Avoid "dirty muscle enhancement" when enhancement of muscle

Those who can not eat the sea and drink do not refuse, try to choose the native and unpaid food to supplement protein, vitamins and carbohydrates.

08 Motimed at "Smelling Discipline Change"

High -quality fats such as avocado and nuts are a very important source of nutrients in the human body. We should balance the vitamin and high -quality fats in balance.

Shi Qianyu's daily menu in the school cafeteria

(Source: Zhejiang University official WeChat public account text reporter: Chen Yongnan, a student group of Zhejiang University Rong Media Center | Cai Bohan, picture and video provided by the respondents, video production: Ma Yudan)

Edit: Zhu Yiming, a student group of the People's No. Student Group of Zhejiang University Rong Media Center

Responsible editor: Wu Yalan

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